Sleep hygiene: tips to give parents more energy
Have you ever stayed up later than you “should” because you’re a member of the ice cream+netflix-after-the-kids-are-in-bed club? Or to finally get the last load of laundry or dishes or [insert unending list of household chores here] done and put away? Or you haven’t had an uninterrupted adult conversation in 24 hours? And have you then been woken up in the middle of the night by your adorable (but screaming) baby and found it difficult to respond in a calm and soothing manner? Or maybe your toddler lost their teddy and needs to be tucked in? Or your kiddo had a scary dream? If yes to any or all of the above, join the club.
What’s sleep hygiene? {definition time}
Good “sleep hygiene” is another way of saying good sleep habits. Research shows that healthy sleep habits lead to better sleep:
Aim for a consistent wake up and bedtime
Keep sleep spaces dark and quiet, and
Nix those backlit screens at least an hour before bed.
One more peak at instagram or one more episode of Bridgerton may be hard to resist (just kidding, we know you finished it months ago), but trust me it will be worth it the next day to have gotten that extra bit of sleep. I’m not saying you should ditch #netflixandchill. NEVER — just consider turning it off a full hour before you aim to be asleep. Doing so will allow your body time to produce ample melatonin for better quality sleep. Also consider blue light blocking glasses while you're online or watching TV in the evening. Blue light exposure is a melatonin killer, so the glasses can truly help with sleep quality.
Why disrupted sleep makes it harder to mindfully parent
Sleep disruptions are stressful! And they make it hard for our brain to function the way it’s supposed to. Our ability to pay attention, make decisions, learn and memorize information are all negatively impacted by a bad night’s sleep. And we can be much more likely to respond poorly in an emotional situation. Conversely, a well-rested parent is less stressed and better able to interpret and respond to their child’s needs. Don’t we all want to be that parent?
Make sleep hygiene a family priority
How do we get our kids to sleep better so that we can sleep better? By modeling the positive behavior we want our children to adopt. Monkey see, monkey do. Our kids learn so much by watching and listening to the world around them - this is called observational learning. And for our babies - we are their world. Babies tend to sleep better when parents make sleep a household priority. So while we still have their undivided attention, modeling healthy sleep habits now will really pay off down the road.
Proper sleep hygiene for babies and toddlers
What does that good sleep hygiene look like? Start by setting the mood about an hour before you put your baby down for bed. You want to set the tone for sleepiness. Turn off all devices, close the blinds, and dim the lights in the hour preceding bed. Doing so will transform the entire house into a cozy cave for sleep, and aid in melatonin production. All of these sleep cues will set your baby up for a smoother transition to sleep, and a more restful night overall.
Essential sleep hygiene tips for parents
The same thing is true for adults. Following a similar pre-bedtime routine before we lay down for the night will lead to better sleep for parents as well. As much as possible, try to reserve that hour before bed as a calm, dim, device-free, relaxing time. Find your perfect bedtime routine, and stick to it. When our body and mind are prepared for sleep, we’ll slip into it much more easily and sleep better in the long run. With regular healthy sleep habits for ourselves, we’ll be better prepared mentally and emotionally for those inevitable (but hopefully less common) nighttime interruptions from our little angels.
Sleep hygiene checklist
Grab a pencil and print out our handy sleep hygiene worksheet. One for you and one for your littles. Go ahead and check off all of the things you’re already doing right. (Yay, you!) Have some boxes without checkmarks? Work on those items this week. Trying tackling one per day.
Don’t merely survive your baby’s childhood
Imagine feeling so well rested that you can enjoy your family more and not feel utterly depleted by dinnertime. Seriously, imagine it. It’s not only possible, it’s probable that you can improve your child’s sleep and by extension - yours too. Better sleep leads to better moods and relationship outcomes. Schedule a sleep coaching session here or let us guide you to better sleep with our Stellar Sleep Course.